Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

19
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 1 Road Run + 10 Toe Touches B. Banded Shoulder Opener C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL D. Snatch WU Metcon A: Metcon (2 Rounds for time) For TIme: 30 Squat Snatch (135/95) Sport...

18
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 300m Row/ 0.6k Bike/ 2 Road Runs B. Hand+Wrist Opener/ FR Stretch C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press D. Clean Prep Weightlifting A: Clean (10 Singles @ 80% *Rest 2:00) Metcon B: Metcon...

17
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Snatch Balance (5 x 3 @ 60+%) Weightlifting B: Snatch + Hang Snatch (6 x 3 @ 78+% *R 2:00) Weightlifting C: Snatch Grip Deadlift (4 x4 @ 100+% of snatch) Core D: Metcon (No Measure) 4 Sets: 8 strict T2B 16 hollow rocks

17
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Muscle Up Progression Warm-up (No Measure) A. 400m Row/ 0.8K Bike B. Lat Stretch/ Pec Roll C. TABATAx2: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Metcon A: Metcon (No Measure) EMOM14 1st min: 2 – 4 MU 2nd min: 1 Road Run *c2b, pu, ba...

16
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Squat Opener/ Front Rack Opener C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges Weightlifting A: Front Squat (every 2:00 x 5 3 FSQ, starting at 75%) Metcon B: Metcon (AMRAP – Rounds a...